DAY 1
Low Carb + Sprints
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPrints
“Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.
Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 18 minutes.
HIIT LEG CIRCUIT (REPEAT 3 TIMES)
Jog in place: 40 reps
High knees: 40 reps
In and outs: 40 reps
Mountain Climbers with a Twist: 40 reps
Jump Squat: 40 reps
Tuck Jumps: 15 reps
Rest 2 min after first circuit
10 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)
DAY 2
Low Carb + Sprints
10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
STRETCHING
SPrints
- “Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.
- Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 18 minutes.
AB CIRCUIT
Stomach vacuum with a twist: 5 sets of 20 twists per side
Twist Crunches: 5 sets of 10 reps per side
Leg lifts: 4 sets of 10
15 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).
DAY 3
Regular Calorie Day + Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
LEGS
Goblet squat with weighted object: 3 sets of 15 reps
Walking lunge with weight: 2 sets of 15 reps per leg
Calf Raises: 3 sets of 15 reps
Reverse Lunge with Dumbbell Passthrough: 3 sets of 15 reps per leg
Plie squat: 3 sets of 15 reps
Side Lunge to Squat: 2 sets of 15 reps per leg
CHEST
Vertical Chest Press: 3 sets of 15 reps
Dumbbell fly: 3 sets of 15 reps
SHOULDERS
5-10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN
DAY 4
Regular Calorie Day + Strength Training
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
BACK
Pull-ups (modify to Push-Ups): 2 set of 15 reps
Bent-over row: 2 sets of 15 reps
Bent-over reverse fly: 2 sets of 15 reps
Dumbbell High pulls: 2 sets of 15 reps
Face Pull with band (or weight if n/a): 2 sets of 15 reps
BICEPS
Bicep Curl: 2 sets of 15 reps
Hammer curl: 2 sets of 15 reps
Hanging bicep curl with pull back: 2 sets of 15 reps
TRICEPS
Tricep overhead extension: 2 sets of 15 reps
Tricep kickback: 2 sets of 15 reps
Tricep Dips (from chair or bench): 2 sets of 15 reps
ABS
Ab Bicycles: 5 sets of 10 reps per side
Leg lifts: 2 sets of 10
Mountain Climbers on Steroids: 3 sets of 10 reps
FINISHERS (advanced/ optional)
Man-Maker: 20 reps
Tricep Push-Up: 20 reps rep per side
Moguls: 20 reps
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
DAY 5
Regular Calorie Day + Active Recovery Day
GUIDELINES
- Take the day off
- Consider a trip to the sauna
- OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
- Stomach Vacuum with a Twist: 5 sets of 20 twists (10 on each side)
- Or Yoga
DAY 6
Training Day Calories + Leg Day
5-10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP
Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.
WARM UP (2 ROUNDS)
1 minute wall sit
1 minute plank
1 minute mountain climber
LEGS
Goblet Squat: 4 sets of 12 reps
Dumbbell Deadlift: 4 sets of 12 reps
Walking Lunges with Weights: 4 sets of 12 reps per leg
Step Up: 2 sets of 15 reps per leg
Calf Raises: 4 sets of 15 reps
Dumbbell Thrusters: 3 sets of 15 reps
Bulgarian Split Squat: 2 sets of 15 reps per leg
WORKING SUPER SET
A super set is performed when two exercises are performed in a row without stopping. Rest for 90 seconds between rounds.
Plie Squat: 4 sets of 12 reps
Jump Lunges: 20 reps between sets
GLUTES
Banded Glute Kickback: 2 sets of 15 reps per leg
Banded Clamshells: 2 sets of 20 reps per leg
Glute Bridges: 2 sets of 20 reps
Lying Hip Abductors with band: 2 sets of 20 reps per leg
5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN
DAY 7
Regular Calorie Day + Active Recovery Day
GUIDELINES
- 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
- 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.
- Stomach Vacuum with a Twist 5 sets of 20 twists (10 on each side)
- Or Yoga